Chair Weights Steps to a Healthier/Stronger You Why Weight Lift? - - PowerPoint PPT Presentation
Chair Weights Steps to a Healthier/Stronger You Why Weight Lift? Strong Healthy Bones Improved Balance Osteoporosis Core work, stability ball Stress fractures Makes ADLs Easier Increased Metabolism Increase lean
Steps to a Healthier/Stronger You
Strong Healthy Bones
Osteoporosis Stress fractures
Increased Metabolism
Increase lean body mass Weight management
Improved Balance
Core work, stability ball
Makes ADL’s Easier Confidence Booster
Hand Weights Resistance Bands
Arm/Leg Weighted Straps
Swiss Ball
Medicine Ball
Past injuries, orthopedic issues, etc.? Time limitations? What are your goals from lifting weights?
Strength Program Guidelines for Older Adults
Work all of the Major Muscle Groups
Work opposing muscle groups
Low-Moderate resistance loads
Increase Repetitions first Second increase weight
Proper Breathing Technique and Lifting Form
Strength Program Guidelines for Older Adults
10-15 repetitions /exercise 2-3 sets / exercise Brief Rest period
30-60 seconds
2-3 days /week
Strength Program Guidelines for Older Adults
RPE Scale
Perform through Full Range of Motion
Terminate Exercise: Chest pain Dizziness Faintness Any adverse signs or symptoms
Frequency:
Number of days a week Number of reps/sets
Intensity:
Increase Weight Increase Repetitions Time spent during reps
Time:
Time Spent during repetitions Total Time During Workout
Type:
Mix up your workout:
variety is Key!
Hit The Major muscles Cardio, balance, Flexibility
Sit & Stands (Squats) Wall Squats Stability Ball Squats Clam Quadriceps Contractions Knee Extensions
Isometric Hamstring Activators Leg Curls Toe Touches
Seated Heel Raises Seated Shin Strengtheners
Bicep curls Hammer Curl
Triceps Overhead Extensions Triceps Kickbacks
Lateral Raises Frontal Raises Shoulder press Rotator Cuff Chest Fly
Chest Fly Swiss Ball Chest Press
Upper Back
Upright Row
Bent over Row
Lawn Mower Pulls
Lower Back
Seated Bicycle Crunch Side Bend Russian Twist
Expensive weights/equipment?
Start out with household items:
Work out With a Partner
Stay motivated
During the TV Commercials
Your house With a Friend Strong Seniors Program
http://www.getactivelacrosse.org/be-active/strong-seniors/
La Crosse Exercise and Health Program (LEHP)
608-785-8683
Other Health/Fitness centers in the La Crosse area
Hard Work & Determination All It Takes Is